In a recent article in the business magazine Bottom Line/Personal, Dr. Leo Galland discusses which foods can help ease the symptoms of allergy sufferers suffering from airborne allergies. Inflammation is a big problem for allergy sufferers. It is an early response from our immune systems. Most of the foods on this list can help relieve inflammation and control your body’s response to allergens like dust, pollen, and mold spores.

According to the interview with Dr. Galland, the following foods help battle airborne allergies:

Fruits high in vitamin C, an anti-oxidant, may help reduce inflammation. Oranges, strawberries, apples, grapes, and watermelon are recommended fruits. Dr. Galland also recommends eating the skins of red grapes which are loaded with the antioxidant resveratol which has been found to relieve wheezing in some studies.

Nuts are a great source of vitamin E which can help reduce inflammation. Almonds, Hazelnuts, and peanuts in small, daily servings are beneficial to your health. If you are symptomatic, you could marginally increase your intake to help battle your symptoms.

Foods that contain omega-3 fatty acids help fight inflammation. Examples of these foods include cold-water fish like salmon, flaxseed, and walnuts. The article recommends eating two servings of cold-water fish per week.

Foods that have a high zinc content can fight bacteria and viruses. Oysters, shrimp, crab, tofu, whole grains, and legumes are foods that fit in this category.

One great way to help your body fight allergies is to drink tea. Green, white, and black teas are full of flavonoids and proteins that help with inflammation and infection. Tea can help boost your immune system.

Some foods and spices can act as natural decongestants. Horseradish, hot mustard, fennel, anise, and sage stimulate cilia to help break up congestion.

According to the magazine, Dr. Leo Galland is an internist that treats many patients with chronic allergies and he specializes in integrating nutrition and herbs with conventional medicine. He is the founder of the Foundation for Integrated Medicine in New York City.